You quite literally put in the yards during Monday’s leg session, and you’re going to do the same today while earning pump of a lifetime and adding size to your shoulders, back, chest and arms.
You’re going to start a running clock and work in a ‘chipper’ format, breaking down the reps of each movement into as many sets as necessary to maintain good form, with minimal rest before moving onto the next movement.
The catch? At the beginning of every new minute, give your bag a tight squeeze and take it for a fifteen-metre march, before picking up where you left off with your reps. Keep up the pace, repeating your carries, presses, cleans until all 200 are ticked off.
1) Sandbag to Shoulder x 50
With the sandbag on the floor between your feet, hinge down to grip it in both hands, keeping your back straight (A). Hug the bag, lift it to your chest, then sit down resting it on your thighs. Now Stand up explosively and simultaneously thrust the bag up onto your shoulder (B) Drop to the floor and repeat, alternating shoulders each rep.
2) Sandbag Push Press x 50
With the sandbag on the floor between your feet, hinge down to grip it in both hands, keeping your back straight Hug the bag, lift it to your chest and rest it on your thighs. Now Stand up explosively and simultaneously thrust the bag onto your chest, just in front of your face (A). Holding the sandbag across your chest, brace your core and dip your legs slightly before exploding upwards. Press the bag overhead until your arms are locked out. Pause briefly at the top before lowering the bag back to your chest under control. (B) Repeat
3) Push-ups x 100
Assume a strong plank position; your wrists, elbows and shoulders should be directly above one another: think about creating a rigid frame from ankles to head (A). Flex at the elbow, lowering your body, and pause as your chest touches the floor (B). Push up explosively and repeat.
EMOM) Bear Hug Carry x 15m
With the bag firmly gripped to your chest (A), take short, powerful strides. Keep your head up and back straight (B). If you drop the bag, pick it up from where you left off and continue until you hit 15m. As soon as you hit your distance, get back to work on those reps.
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